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Five aliveEveryone needs five basic nutrients: carbohydrates, proteins, fats, vitamins and minerals. You also need water and fibre.Carbohydrates Carbohydrate is our main source of energy and comes in three types: simple sugars, complex carbohydrates (or starches) and dietary fibre. We need slightly more carbohydrate than adults because your energy needs are greater. Simple sugars are things like fruit, milk, ordinary sugar. Complex carbohydrates are cereals, grains, and root vegetables such as carrots and potatoes. Dietary fibre includes wholemeal bread and brown rice but it also comes in fruit and vegetables. 
ProteinProtein is essential for growth, repair and reproduction. Teenage girls need about 45g of protein every day (more if pregnant, breastfeeding or very active). Boys need about 55g (more if very active, less if not breast feeding or pregnant ;-) ). In Western countries most people eat more protein than they really need since many foods are very rich in it. Protein comes in lots of different foods, including meat, fish, nuts, seeds, pulses (beans, peas, lentils), grains/cereals (wheat in bread, pasta etc, oats, rye, rice), dairy products, soya products, free-range eggs. Fats Fat is another rich source of energy. It's found in milk, cheese and other dairy products, as well as oily fish and meat. back to the top back to the features directory |